Crispy Waffle Bits with Smooth Chocolate Sauce
Four skinless salmon fillets, about 6 oz each
2 tablespoons canola oil
1/4 cup white and/or black sesame seeds
2 large shallots, minced (about 1/4 cup)
1 tablespoon peeled, grated ginger
1 teaspoon chili oil
1/4 cup dry sherry wine or Spanish sherry vinegar
1/2 cup bottled clam juice
2 tablespoons soy sauce
fine sea salt and freshly ground black pepper
Makes 4 servings.
Source: Nightly Special
Markham Heid wrote . . . . .
The term “miracle” is thrown around a lot these days, especially when it comes to how and what we eat. Whether it’s adding turmeric or subtracting gluten, people are always searching for a dietary panacea that will fend off disease and rid our bodies of excess weight.
One of the latest food trends, which doesn’t seem to be going anywhere, is bone broth: a stock made primarily from the bones and connective tissue of animals or fish. (The term “bone broth” is a bit of a misnomer; traditionally, a “broth” is differentiated from a “stock” precisely because it doesn’t include animal bones.)
According to the book Nourishing Broth, which seems to have either launched or turbocharged the current broth brouhaha, “real” animal stock (that is, a stock not made from powders) can quell inflammation, speed healing, calm allergies and combat fatigue.
It can do all this, the authors write, thanks to its “unique combination of amino acids, minerals, and cartilage compounds.” The authors highlight the benefits of the broth’s collagen and cartilage content which the authors say may help bolster their analogs in the human body, where it’s necessary for healthy bones and skin. Eating it may, then, prevent or relieve osteoarthritis, osteoporosis and other bone- or skin-related diseases, the authors say.
But does it? There isn’t much research on bone broth to support—or refute—these health claims. But several experts on human digestion say the nutrients that supposedly make bone broth special are not, in fact, all that unique.
“The idea that because bone broth or stock contains collagen it somehow translates to collagen in the human body is nonsensical,” says Dr. William H. Percy, an associate professor and biomedical scientist at the University of South Dakota who has spent more than three decades studying the ways the human gut breaks down and absorbs the food we eat. “Collagen is actually a pretty poor source of amino acids,” he says.
And while there are two protein compounds that are found only in collagen, neither confers any special health benefits, says Dr. D. David Smith, an associate professor of biomedical sciences at Creighton University and an expert in the chemistry of peptides and the biological activity of amino acids.
Just as the dietary fat you swallow doesn’t directly translate to body fat, swallowing collagen doesn’t become collagen in or between your bones. Percy says bone broth may contain both essential and inessential amino acids, and that your body can use these nutrients to augment or support various parts of your skeleton.
While that’s also true of meat, eggs, chicken, and other protein sources, it doesn’t make bone broth a terrible source of these amino acids. Your body takes the nutrients from the foods you eat and sends them where they’re needed most, says Dr. Kantha Shelke, a food scientist and principle at Corvus Blue LLC, a Chicago-based food research company. So if your diet was deficient in protein-sourced amino acids, sipping bone broth could provide some of the stuff your body requires to fortify your bones and joints.
But even in this context, you’d benefit more from eating milk or eggs than you would from slurping bone broth, Percy adds.
Like many nutrition trends, Percy says the claims surrounding bone broth are “loosely based” on nutrition science. They just overstate or sensationalize the benefits, and use a lot of personal endorsements to support their claims. “Anecdotes along the lines of ‘I ate bone broth and my gut problem cleared up’ do not count as evidence-based medicine,” he says.
More research is needed, though none of this is to say that bone broth is unhealthy.
It just may not be the magical elixir for all that ails you.
Not all carbs are created equal—and thank goodness for that. New research suggests that a certain kind of carbohydrate called resistant starch may improve health by keeping you full, checking blood sugar and supporting the gut.
Resistant starch, a special type of fiber found in potatoes, bananas, chickpeas, grains and other foods, is the focus of a new study in the journal Nutrition Bulletin. Researchers from the British Nutrition Foundation and University College Dublin, in Ireland, analyzed everything published research has shown about the health benefits of resistant starch, and found more than a few reasons to fill up.
Eating resistant starch may support gut health and increase feeling of fullness, according to the studies reviewed. There’s also some evidence that eating resistant starch can counteract the negative health effects of eating a lot of red meat on colorectal cancer risk, though the study authors say more research is needed to understand these potential health claims.
The reason resistant starch seems to be so uniquely healthy is likely because of the way it’s digested. The starch bypasses the small intestine, the site of digestion for most food, and is instead metabolized in the colon. It’s then fermented and becomes short-chain fatty acids that provide energy. Short-chain fatty acids, which can act as gut-healthy prebiotics, have been linked to a lower risk of inflammation-related diseases like diabetes and heart disease.
In one small study of 10 people reviewed in the new report, healthy adults ate crackers containing about 30 grams of a type of resistant starch for about three weeks, and a couple weeks later they ate crackers without the starch. The study authors found that even during the short study period, eating crackers with resistant starch increased healthy gut bacteria and lowered the levels of less healthy types.
” Resistant starch appears to aid blood glucose control and may confer other health benefits,” says study author Stacey Lockyer, a n utrition scientist at the British Nutrition Foundation. ” This is an exciting area for future research. Overall, regular consumption of a variety of fiber-rich foods is important.”The new findings don’t offer an excuse to overload on carbohydrates like white bread and pasta, though they also contain some resistant starch. ” Wholegrain varieties of foods tend to contain higher amounts of resistant starch—and other fiber types—than ‘white’ versions of these foods,” says Lockyer. “We know that adequate intake of dietary fiber overall is important for achieving a healthy, balanced diet and reduces the risk of developing a range of chronic diseases including colon cancer, type 2 diabetes and heart disease.”